Name: Playbook - GINA - FULL BODY @ Home 🏠
Uploaded: 2023-03-13T03:29:20.535Z
Duration: 40 min
Description: FULL BODY @ Home 🏠

great workout! it seems tame until you're sweating and feeling the burn!

apoorva

All you need is a band! Use dumbbells if you have them!

- Bend your legs at 90 degrees
- bring your arms forward towards the back of your thighs while keeping you core engaged

90 degree Crunch

It’s actually called that btw ;)

- Step forward with your left leg, and lower your body into a lunge. 
- As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.
- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

8 reps per side

Worlds Greatest Stretch

3 rounds = 3 supersets 
1 superset= BOTH exercises!
Try and only Rest after each superset

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat and then do a push up (modified push ups are great too!)
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

Warm up

If you don’t have a dumbbell do 5 extra reps and use a water bottle

- Lay on the floor with your legs bent and a band  (if you have) above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Lower

These are next once the banded push ups are perfected
-with a band above your elbows, tuck your pelvis in and push the ground away from you

Banded push ups

- Get into a plank position 
- Lift one arm straight up while keeping your hips neutral 
- Switch arms, keep arm up for at least a second

Plank Arm Raises

Upper

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Core

FULL BODY @ Home 🏠

First day & the exercises are reasonable. Wasn’t able to do one exercise but I’ll be working on it 🙃

Nuriya

Instense after having a baby I haven’t been as active so it definitely kicked my ass my legs and arms are so sore

Bella

BACK FOR BEGINNERS ⌛️

So good. Thanks for being so detailed in every video. I love this app & you!

Brianna

Samantha Reyes

Nice mixture of exercises to get you warmed up in all the right places!

Alicia

FULL BODY @ The Gym

First work out in 7 years. Was very easy to follow and helped me finally feel comfortable in that space.

Cynthia

So hard for me but I did most of it. Planks felt impossible 😣 but I did as much as I could. Feel great getting it done, thank you so much!!

Tonya

Ist was freaking awesome. Thank you so much ❤️

Mariana

UPPER BODY- Gym Workout 💪🏼

Sweating like a pig couldn’t do two of them due to not being at the gym but definitely got a sweat going feeling great !

Adriana

LOWER BODY GLUTE FOCUS 🍑 GYM

TIME FOR HIIT 🏠 FRIENDLY

Hands hurt from the last one , but great!

Anna

Doing this until it’ll seem easy to do!

Janine

Core + Abs ✅

soo good! great workout back at the gym 💪

Killer!!! I haven’t been on here in a minute but I got time and decided I need to make this a habit and stop skipping days man. I am currently on the floor… deceased

FULL BODY @ Home 🏠

Community

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